crossfit_admin – Page 229

Articles posted by crossfit_admin (Page 229)

Monday 8-20-18

Warmup
400m run
3 rounds
10 hang cleans 45/35
10 front squats 45/35
10 push press 45/35
2 min rest

Wod
“Cindy”
20 minute AMRAP
5 pull-ups
10 push-ups
15 squats

Open gym 2-3

WOD dice, after a tough week of training, let’s have some fun.

Warmup
500m row
10 jumping jacks
10 burpees
10 squats
2 min rest

Wod
10 2-minute rounds of:
200m run
Max-reps power clean and jerks 95/65

Warmup
50 double unders
3 rounds
10 dB deadlifts 35/25
10 dB power cleans 35/25
10 dB jerks 35/25
2 min rest

Wod
Back squat
3-3-3-3-3

Warmup
500m row
3 rounds
10 ring rows
10 ring dips
10 lunges
2 min rest

Wod
3 rounds for time of:
30 pull-ups
400m run

Warmup
400m run
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 push-press 45/35
2 min rest

Wod
4 rounds for time of:
25 push presses 95/65
50-cal. row
100 double-unders

500m row
3 rounds
10 wallball shots 20/14
10 med ball cleans 20/14
10 squat to me bal
2 min rest

Wod
Hang power snatch
1-1-1-1-1-1-1-1-1-1

Open gym 2-3

Relay style
40-30-20-10 reps of
box jumps 24/20, then
Clean and jerk ladder **
100m run

**95/65,105/75,115/85,125/95– done after the round of 40 and 30, then

135/95,155/110,175/125,195/140—- done after the round of 20 and 10